Master Low Back Pain with These Five Movements

As we learned in last week's article, unless caused by a significant trauma or rare disease, low back pain is the result of improper movements repeated over time. Movements that place small amounts of stress on the involved tissues until the tissues eventually fail.

Take control of you low back pain by mastering these five movements.

1. Breathing Mechanics

Breathing mechanics are one of the most important (and most commonly overlooked and dysfunctional) movement patterns. The state of one’s breathing is often a reflection of their state of well-being. Restoring normal respiratory mechanics are a foundational key to spinal stability and good health affecting athletic and everyday performance.

2. Glute Strength

Our gluteal muscles (butt muscles) are the primary stabilizers of the low back. Long hours of sitting cause inhibitions and weakness in these muscles that can place increased stress on the low back when we then attempt to walk/run/do anything active.

3. Core Strength and Coordination

All movement starts at our core. Improving core strength and coordination ensures a correct firing of musculature to prevent excess strain on ourjoints, tendons, and ligaments throughout our entire body.

4. Postural Strength

Our posterior chain of muscles, often referred to as postural muscles, are responsible for keeping our bodies upright. Improving the strength and stamina of our postural muscles is key to preventing overload and eventual injury of our spine.

5. The Squat

The squat is a foundational movement that demonstrates the proper mobility/stability of the core, hips, knees, and ankles. Ensuring proper mobility in hips and ankles eliminates the compensations that place an increased stress on the low back.